1 MONTH MEAL PLAN- Healthy Diet

WEEK 1 BREAKFAST Snack LUNCH Snack DINNER

Monday Scrambled egg Kani salad 3 oz. tuna and 2 cups I cup sliced cucumbers Rice
1 cup garlic rice mixed greens and one Tofu steaks
chopped cucumber Bean sprouts
Any fresh fruits you have

Tuesday Oatmeal 1 cup frozen grapes  breaded fish fillet Fresh fruit popsicle 2 slices whole wheat bread
fresh fruit alongside with honey 1 hard-boiled egg
mustard as your dip 1 slice 0 fat white cheese

Wednesday Whole grain waffles A banana Tinolang manok Watermelon slices Hot dogs, carrots, banana,
Mango juice 1 cup rice broccoli and ice cream
Thursday Egg sandwich Larabar Coffee, tuna and toast Pineapple slices Tofu steaks
Hot milk Bean sprouts

Friday stuffed pork loin, Fruit smoothie Pinakbet lightly sweetened version of Salad and 2 eggs
mangoes along with ( blundered 1 cup non- 1 cup rice leche flan
some cashew fat yogurt, 304 cup 1 mango
1 cup rice crushed ice , 1/2
banana and fresh or
frozen berries
Saturday Fish fillet put in lemon 1 apple + 1 oz. nuts Egg and toast chicken tortilla Meat, banana, green beans
butter alongside with and vanilla ice cream
some dill sauce
1 cup rice
Sunday vegetable 1 mango Chicken and salad Watermelon slices Ensaladang Talong along with
fried rice Sambong Tea and some
chicken nuggets Grilled Chicken Wings.
WEEK 2 BREAKFAST Snack LUNCH Snack DINNER
Monday Steamed green Beans Pizza scrolls 4 cups white bean and 1 medium apple Chicken and veggie soup
And okra with baggoong veggie salad salad
and calamansi as your
dip
1pc. of hotdog
1 cup rice

Tuesday Peanut butter and Fruit popsicle Coffee, tuna & toast Any fresh fruit Grilled chicken
banana breakfast bar Sautéed petchay
1 cup rice
Wednesday Omelettes Grilled chicken Crackers with chocolate Toasted sandwich
Whole grain toast Sautéed petchay spread and banana slice Vegetable salad
1 cup rice
Thursday Hardboiled egg & any 12 almonds Tuna and salad 1 medium apple 2 slices whole wheat bread
fresh fruits 1 hard-boiled egg
1 slice 0 fat white cheese

Friday 1 cup rice 1 medium pear 1 serving avocado-egg 1 medium orange Fish and salad
Sautéed veggie (any toast
greens))
Fish broth
Saturday Sandwich Orange and string 1)2 cup rolled oats 12 almonds Steamed chicken and
Ham cheese cooked in 1 cup milk steamed veggies
Poached egg
Sunday Tuna and salad 28 gram/ serving Mixed Egg salad sandwich 1 medium banana 1 serving cup squash & red
nuts lentil curry
WEEK 3 BREAKFAST Snacks LUNCH Snacks DINNER
Monday Eggs Sweet potato Carrot and pineapple Apple slices with peanut Whole30 beef stew and green
Sausage & salsa salad butter salad
scramble
Tuesday Veggie & egg scramble Cucumber slices Dinner left overs Dark chocolate and almonds Instant pot meatballs &
with avocado zoodles
Wednesday Crackers, cheddar 2 hardboiled eggs Chicken and salad Baby carrots with cheese Meat, banana, green beans
 cheese and apple dressing and vanilla ice cream
Thursday Master cleans juice and 1 1 cup papaya with 3 Steamed chicken and 1 medium pear 1 serving pork chop with
apple tbsp. Powdered milk steamed veggies garlicky broccoli
Friday Orange juice and 2 boiled 1 apple with 12 almonds 1 three-ounce pork chop 1 banana 3 ounces baked salmon
egg whites 1 baked potato 1 cup green beans
1 cup steamed Salad with 1 cup spinach,
asparagus tomatoes, with lemon juice as
1 tablespoon olive oil dressing
1 small glass of white
wine
Saturday Scrambled egg Veggie salsa tortilla 1 serving cauliflower rice- A navel orange or 2 Tofu steaks
1 cup garlic rice stuffed peppers tangerines Bean sprouts
2 cups mixed greens
Any fresh fruits you have dressed with 1 tbsp.
citrus vinaigrette
Sunday Oatmeal 1 medium orange Chicken and salad 6 ounces of non-fat yogurt Fish fillet and salad
Any fresh fruit
WEEK 4 BREAKFAST Snacks LUNCH Snacks DINNER
Monday 2 boiled eggs and 1 citric 1 cup frozen grapes Chicken and salad Pop corn Veggie salad bowl, 1 apple
fruit and 2 eggs
Tuesday 1 hard oiled egg Yogurt banana sundae Pinakbet Cottage cheese and fruit Whole30 beef stew and green
1 grated carrot 1 cup rice salad
Wednesday Large cup of tea or coffee Kani salad Dinner left over 1 medium apple 1 cup rice
with any 1 teaspoon Sautéed fern (appaku)
sugar 1 cup sliced papaya
1 slice dry toast
Thursday vegetable Chicken tortilla Chicken cup noodles Yogurt banana sundae Tuna and salad
fried rice
chicken nuggets
Friday 2 boiled eggs and 1 citric Sweet potato (fried) Steamed chicken and 1 cup diced water melon Spinach salad
fruit steamed veggies
Saturday stuffed pork loin, Yogurt banana sundae 2 hardboiled eggs Chicken tortilla Fruit salad
mangoes along with 1 slice ham
some cashew Spinach and tomato
1 cup rice
Sunday Egg white omelette 1 cup grapes Tuna sandwich Pop corn Vegetable sandwich
stuffed with 1 cup
assorted grilled vegetable
such as tomato, onions,
bell peppers, mushrooms
and broccoli, and a dollop
of non-fat ricotta cheese
You do not have to take any drinks along with your meal all in the name of washing down your food with a glass of liquid. There are drinks you
Drinks For
Everyday can take to make this meal plan process a complete success. Listed below will be some things that you can take to ensure a healthy diet:

 Water
 Soy milk
 Fresh coconut juice
 Herbal teas
 Lemon juice
 Non-fat yogurt
 : Don’t forget to exercise regularly.

Prepared and Submitted by:

LINTON B. TAYABAN-Grade 10 A